Today's
workout uses high tension techniques and slow reps to increase the
difficulty of two of our favorite bodyweight exercises: the push-up and
the pull-up. High tension involves a conscious, greater than necessary
contraction of the muscles involved in each exercise. Imagine that you
are pressing or pulling a tremendous weight as you perform each
exercise. Slow motion will also be utilized on each rep to enhance the
difficulty. Slow motion reps help increase the strength building value
of the exercise while protecting the joints from injury.

Do not hold your breath during these exercises.
If you find the reps too difficult to complete: Reduce the amount of
tension you are generating, and/or Move to an easier version of the
exercise.

The sets and reps listed below are suggestions.
The idea is to perform five sets of each exercise with each set lasting
approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets.
You may find it necessary to decrease the number of reps, increase the
speed of the reps, or decrease the amount of tension being generated.
Feel free to adjust the sets/reps as necessary.

Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)

Perform
one set of HT-SM Pull-ups at the top of every second minute for ten
minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Atlas Push-upsAtlas
Push-ups: Place your hands in the seats of two chairs. With your body
held straight, dip yourself between the chairs. This exercise is similar
to a countertop push-up, but it stretches and utilizes more of the
chest muscles.

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson.
PYTP is a comprehensive collection of Dynamic Visualized Resistance and
Dynamic Self Resistance exercises and includes many Isometric and Power
Calisthenic exercises.

This
is a challenging workout, but it is effective and very satisfying to
complete. During the thirty seconds between sets of rope skipping you
will complete a brief set of an additional exercise. Alternate sets of
push-ups and sit-ups so that you perform ten sets of each during the
twenty minutes.

You
do not have long to perform each set. You also will need extra time to
transition from skipping to pushing or crunching and back again. Plan to
keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first
transition and 5-10 seconds for the transition back to the rope.

Start
with sets of push-ups and sit-ups smaller than you think you can
handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

12
Short Range Squat Jumps(Half-Squat Jumps: Squat until your elbows
touch your knees and thighs are parallel to ground and then jump for
height or distance)

12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)

20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

6 Short Range Squat Jumps

6 Full Range Squat Jumps

10 High Tension Bodyweight Squats

Basic:

5 Half-Squat Jumps

10 Lunges (Each leg)

10 Calf Raise and Flex

Are
you tempted to cheat on the jump as your legs become tired? Try
Traveling B-Circuits by jumping for distance instead of height. Try to
cover the same total distance on each circuit as the workout progresses
to ensure that you are pushing yourself adequately.

Atlas Push-upsAtlas
Push-ups: Place your hands in the seats of two chairs. With your body
held straight, dip yourself between the chairs. This exercise is similar
to a countertop push-up, but it stretches and utilizes more of the
chest muscles.

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson.
PYTP is a comprehensive collection of Dynamic Visualized Resistance and
Dynamic Self Resistance exercises and includes many Isometric and Power
Calisthenic exercises.

Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.

A
superset is done by performing one set of each exercise back to back to
back with little or no rest in between. Choose a number of reps that is
well below your max to prevent early burnout during the training
session. The training effect today will come from the overall volume of
exercise combined with short rest periods, not max effort sets. Rest
between supersets as necessary.

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure.
Perform the maximum number of repetitions possible while maintaining
good form, but stop short of actual muscle failure (you may go to
failure on the last set if you prefer).